uttanasana Archives - yogawithpragya

Prasarita Padottanasana – Wide Legged Forward Fold

March 12, 2020

Prasarita means expanded, spread, extended. Pada means a foot. The pose is one where the expanded legs are stretched intensely. (Light on Yoga, p 81)

Are you unable to do the Sirsasana? But still want the benefits? Well, this pose is for you!

It helps to:

Stretch the hamstrings, calves, glutes and lower back.
Gently open up tight hips, thereby helping to increase hip mobility.
Improve posture.
Relieve fatigue.
Strengthen the feet, improving flat foot.
Speed up healing.

Contraindications

Avoid practicing the prasarita padottanasana when you have a headache or migraine. The rush of blood to the head may exacerbate the condition.

Busting the Myths

Widening the distance between your feet will not help you in getting your head closer to the floor. This just makes your stance unstable. Read on for some practice pointers…

Practice Pointers

The body weight should never rest on the head.
Many students compromise on the straightness of the legs in an attempt to bend down more. Instead of focusing on the head reaching the floor, focus on extending the torso forward.
As with Uttanasana, rest your head on a block or a chair to enable further extension.

Incidentally, I wrote about the adho mukha svanasana a few weeks ago. Check out the blog, it may shed more light.

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Uttanasana – The Standing Forward Bend

March 11, 2020

Ut is a particle indicating deliberation, intensity. The verb tan means to stretch, extend, lengthen out. In this asana, the spine is given a deliberate and an intense stretch. (Light on Yoga, p. 92)

The Uttanasana is the first posture in the immunity sequence, and, if practiced correctly, very powerful.

It helps to:

Stretch and tone the entire back of the body.
Cures stomach pains, including menstrual cramps.
Tones the liver, the spleen and the kidneys.
Because of the reversal of blood flow, the mind is refreshed.
Relaxes the nervous system and reduces stress.
Improves balance and coordination.
Pacifies anxiety and depression.

Contraindications

Practice with the utmost care if you have chronic back pain or injuries to your ankles and knees.

Busting the Myths

In many yoga classes there is an emphasis on straightening the legs. Guess what? Your legs do not need to be straight. Read on for some practice pointers…

Practice Pointers

Instead of focusing on straightening the knees at any cost, focus on lengthening the spine, as though you want to extend your head to the floor.
Spread your soles firmly to the ground, distributing your weight evenly.
Lift your hips up, as though the tailbone has to reach the ceiling. You will feel an extension on the hamstrings too.
When you have a cold or flared up sinuses, you will feel very uncomfortable with your head hanging forward. Rest your head on a block or a chair and et viola! your Uttanasana feels good again. Same thing if you have vertigo or a fluctuating BP.